
Javier Becerra
WOD-11.8.17
STRENGTH
4 sets Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Hold x 30-45 seconds Rest 60 seconds
DB Step Ups
4 x 8 each leg
METCON
3 rounds for time 50 Double-Unders 10 Power Cleans (135/95 lbs)